Introduction
Nuts are seeds that are covered with a hard shell. Most are the seeds of trees,
but the seeds of a few other plants that are not strictly nuts will also be
considered here as they can be conveniently classified with nuts for culinary
purposes.
Nuts can be used in many ways. Whole, flaked and ground nuts and nut butters
are widely available. A classic vegetarian savoury is nut roast and many vegetarian
cook books give a recipe for one, which can be endlessly varied with different
herbs and flavourings and different combinations of nuts and cereals. Nuts can
be added to sweet dishes, cakes and biscuits, and nut butters can be added to
soups and stews to thicken them.
Nutrition
Nuts in general are very nutritious, providing protein and many essential vitamins,
such as A and E, minerals, such as phosphorous and potassium, and fibre. Nuts
are also high in carbohydrate and oils, so shouldn't be eaten in excess.
Whereas pulses all belong to the legume group of plants, nuts come from a variety
of different plant groups, so the nutritional content is more varied too. A
brief description of individual varieties is given below, together with the
main nutrients they contain.
Storage
Nuts should be stored in cool, dry conditions in airtight containers away from
the light. Because of their high fat content, many of them benefit from storage
in the fridge or freezer to deter rancidity.
Nuts
Almonds
Probably originated in the Near East but now grows in Southern Europe, Western
Asia, California, South Australia and South Africa. Almond oil is used for flavouring
and for skin care preparations and is extracted from the kernel of the Bitter
Almond. The Sweet Almond is grown for nuts for eating and have the largest share
of the nut trade world-wide. Almond flour is available and it is possible to
make a nutritious nut milk from almonds. Almonds are particularly nutritious,
100g contain 16.9g protein, 4.2mg iron, 250mg calcium, 20mg vitamin E, 3.1mg
zinc and 0.92mg vitamin B2.
Brazils
A native of South America. The nuts grow inside a hard, woody fruit rather like
a coconut shell which has to be broken open to expose the 12-24 nuts inside.
Brazils are high in fat, which causes them to go rancid very quickly, and protein.
100g of brazils contain 12g protein, 61g fat, 2.8mg iron, 180mg calcium, 4.2mg
zinc.
Cashews
Native to America but now grown extensively in India and East Africa. It will
withstand rather drier conditions than most other nuts. The nut grows in a curious
way on the tree, hanging below a fleshy, apple-like fruit. It is related to
the mango, pistachio and poison ivy. High in protein and carbohydrate, 100g
cashews contain 17.2g protein, 60 micrograms vitamin A, 3.8mg iron.
Chestnuts
The sweet chestnut is a native of South Europe but is planted elsewhere extensively
for both nuts and timber. The nuts can be used in soups, fritters, porridges,
stuffings and stews, as well as being roasted or boiled whole. Available fresh
(in autumn), dried, canned - whole or pureed, or ground into flour. Dried chestnuts
need soaking for at least 1-2 hours and boiling for 45-60 minutes, fresh need
boiling for 40 minutes before being peeled. Preserved in syrup they become the
famous delicacy, Marron-glace. High in starch, but low in protein and fat, 100g
chestnuts contain 36.6g carbohydrate, only 2g protein (the lowest of all nuts)
and 2.7g fat.
Coconuts
The coconut palm is common in tropical regions all over the world. The nut is
covered in a fibrous outer coating on the tree and all parts of the tree are
useful, the trunks for timber, the leaves for thatch, the fibrous husk produces
coir - the starting material for ropes and coconut matting - and the nuts are
used for food. Unripe nuts contain coconut milk. The nutmeat can be eaten fresh
or dried (desiccated or flaked coconut) and is also available in blocks of creamed
coconut. A valuable oil is also extracted from the nut meat and used for cooking
(although it is very high in saturated fat), margarines, soaps and detergents.
100g fresh coconut contain 3.2g protein and 36g fat, dessicated contain 5.6g
protein and 62g fat.
Hazels
Hazel, also called Cob, is a common wild tree in Europe and Asia and its nuts
have been eaten by humans since earliest times. The cultivated varieties are
bigger and the filbert is a similar but bigger species from SE Europe. Used
in sweet and savoury dishes, they are available whole, ground and flaked, or
made into oil and nut butter. 100g hazel nuts contain 7.6g protein, and they
are lower in fat than most other nuts.
Macadamia Nuts
A native of NE Australia now also grown commercially in Hawaii. Notoriously
difficult to extract from their shells, they are expensive but have a delicious
creamy flavour and crunchy texture. Low in carbohydrate, but quite high in fat,
100g Macadamia nuts contain 7g protein and 40mg calcium.
Peanuts
Also known as groundnuts or monkey nuts, peanuts are actually legumes. Of South
American origin, it's now an important crop all over the tropics and southern
USA. It gets its name groundnut because as the pods ripen, they are actually
forced underground. Peanuts are high in protein and contain 40-50% oil. The
oil is used in cooking, as salad oil, in margarines and the residue is fed to
animals. Whole peanuts can be eaten raw or roasted or made into peanut butter
(look out for brands which do not contain hydrogenated oils, which are highly
saturated). As they are usually inexpensive, they can be mixed with other kinds
of nuts to bring down the cost, while still maintaining flavour and good nutrition.
100g peanuts contain 24.3g protein, 2mg iron and 3mg zinc.
Pecans
A native of N America where it is used extensively in ice cream, cakes, nut
bread and confectionery. The flavour is rather like a mild, sweet walnut. 100g
pecans contain 9.2g protein, a very high fat content of 71.2g, 130 micrograms
vitamin A (also very high), 2.4mg iron and 73mg calcium.
Pine Nuts
These are the seeds of the Stone Pine, a native of the Mediterranean region,
but the seeds of various other pines are eaten in various parts of the world
including the seeds of the Korean Pine or North American pinon tree. They are
very difficult to harvest, hence their cost. They are vital for pesto sauce,
and are delicious lightly toasted. They become rancid very easily and should
be stored in the fridge or freezer. 100g pine nuts contain 31g protein, the
highest of the nuts and seeds.
Pistachios
Native to the Near East and Central Asia but has long been cultivated in the
Mediterranean region and more recently in the Southern US. The kernels are green
and are prized as much for their ornamental colour as for their flavour. Also
sold roasted and salted in their shells. They are more expensive than most other
nuts. 100g pistachios contain 19.3g protein, 14mg iron, 140mg calcium.
Walnuts
The walnut is native to SE Europe and West & Central Asia but is now grown
in the UK, California and China as well. It is grown for timber as well as its
nuts. Walnut oil has been used for centuries in the preparation of artists paints.
The black walnut is a native of North America, introduced into Britain in the
17th century. The butternut is also from North America. These two have much
thicker shells than European walnuts. High in fat, they go rancid very quickly
and should be stored in the fridge or freezer. 100g walnuts contain 10.6g protein
and 2.4mg iron.
Seeds
Pumpkin
Can be eaten raw or cooked in both sweet or savoury dishes. Delicious toasted
and sprinkled, while hot, with soya sauce and served on salads. They are rich
in protein, iron, zinc and phosphorous. 100g pumpkin seeds contain 29g protein,
11.2mg iron and 1144mg phosphorous.
Sesame
Of African origin but now common in tropical and sub-tropical Asia. An oil is
extracted from the seed and used for cooking, salad oil and margarines. It is
also available as toasted sesame oil for oriental cooking. The whole seeds can
also be eaten and are most often seen as a decoration on cakes, confectionery
etc. Sesame seed paste, tahini, is used in many dishes e.g. hummus. Halva, a
sweet made from sesame seeds is often found in health food shops. A good source
of protein and calcium, 100g sesame seeds contain 26.4g protein, 12.6mg vitamin
B3, 7.8mg iron, 131mg calcium and 10.3mg zinc.
Sunflower
An annual plant belonging to the daisy family, it probably originated in North
America or Mexico. North American Indians cultivated sunflowers as long as 2,000
years ago. The oil extracted from its seeds is used in margarine, varnishes
and soaps but the seeds can be eaten whole, raw or cooked. They can be added
to breads and cakes or sprinkled over salad or breakfast cereals. A good source
of potassium and phosphorous, 100g sunflower seeds also contain 24g protein
and 7.1mg iron and 120mg calcium.
Further Information
· The Leisure and Lifestyle Directory - for all commercial products and
services related to vegetarianism.